CBT is collaborative. While a CBT therapist is an expert in CBT techniques, you are the expert on yourself. In CBT, you take an active role: you and your therapist work together to tailor treatment to fit your unique needs and goals. 

CBT is goal oriented. CBT focuses on defining problems and identifying clear goals. In CBT, you will have a clear idea not only of the goals you are working toward, but also of the progress you are making toward those goals as you move through treatment.  

CBT is rooted in the present. CBT emphasizes how to change current thoughts and behaviors to help you achieve relief and lasting change as quickly as possible. While CBT treatments incorporate past events and childhood history when relevant, the focus is on changing factors that are within your control now, which makes it an empowering treatment.

CBT is brief. CBT is designed to provide maximum relief in a relatively short amount of time. CBT treatment programs typically span 10 to 20 sessions. While some people find they benefit from ongoing CBT treatment, shorter courses of treatment are motivating and help you see changes quickly.

CBT is structured. CBT treatment programs provide a roadmap of what to expect. By presenting therapy elements in a predictable fashion, with earlier sessions providing a foundation for later ones, CBT allows you to move intentionally toward your treatment goals. CBT sessions typically follow a consistent and organized structure, which contributes to making CBT such an efficient and effective therapy approach.

CBT is based on evidence. CBT uses techniques that have been shown to be effective through clinical trials and research studies. CBT therapists use this research base to gauge how much a person can benefit from treatment and the length of treatment that may be needed for certain issues. Also, CBT therapists often measure progress throughout treatment so they can evaluate which techniques are effective and adjust treatment to best meet your needs.

CBT teaches you usable skills. Not only does CBT therapy teach techniques that will help you manage current issues, but it helps you develop a skillset that you can use on your own between sessions and after treatment ends. CBT teaches you the skills to ultimately be your own therapist.

CBT requires practice. Most people only have therapy for 50 minutes per week, which is not a lot of time. To maximize the benefits of CBT treatment, you must practice new skills between sessions. Studies show that people who practice more between sessions see stronger positive outcomes from CBT treatment. CBT is like learning an instrument or exercising – the more time you put in, the more improvement you will see.

CBT is multifaceted. CBT involves a wide variety of techniques, including thought restructuring, behavioral activation, mindfulness, and exposures. A CBT therapist will provide guidance on which techniques best fit your specific needs and goals.